This first strength session lays the groundwork for your Horizon training cycle. The priority is posture and control under your ruck load -- you're teaching your body how to move efficiently without breaking down. You’ll be focusing on your posterior chain (glutes, hamstrings, and your spinal erectors) and trunk, the muscles that stabilize every step you take in a marathon or ultra-distance ruck.

Pay close attention to bracing before each lift and staying tall during loaded movements. These habits, practiced early, are what protect your back and shoulders when fatigue sets in later in the cycle. Don’t rush the reps. Precision and consistency matter more than speed.

You need minimal equipment for this program: dumbbells or kettlebells, a sandbag, and your weighted ruck. You don't need to increase your ruck or sandbag weight during Horizon; most marathon and ultra-distance ruck events are completed with relatively light rucks. Always verify the required weight for your event with your facilitator and train with that in mind.

Finally, approach Horizon with the long game in mind. The strength work is carefully programmed to complement your mileage, not compete with it. Each week builds on the last, targeting the muscles and patterns that matter most for distance-ruck success. Trust the process, and give yourself permission to progress steadily rather than force fast gains.

NOTES

• The focus is on foundational strength: hips, posterior chain, and bracing under awkward loads.
• This session builds the durability you’ll need later in Horizon for tempo rucks, extended load carries, and long weekend efforts.
• Weight selection: Pick loads that feel challenging but allow you to keep crisp form.
• If needed, rest 1-2 minutes between rounds.
• Always do your warm-up to help prevent injuries.
• Some video demonstrations may depict exercise tools other than what we suggest - the same cues and form will still apply unless otherwise noted.

WARM UP

* Hold your ruck either in one hand, by the top strap, or in two hands horizontally over your head.

WORKOUT x 3 ROUNDS

• If you only have one kettlebell, just perform one side at a time instead of alternating sides.